How to Naturally Last Longer in Bed

last longer in bed

Do PC Exercises

Your PC or PuboCoccygeus muscles or your "last longer in bed muscles" are located between your anus (your asshole) and your scrotum (your ball sack)

To Find Your PC Muscles,

pc muscle location

3 PC Workouts to Last Longer in Bed

1. Beginner PC Workout

Flex your PC muscles at least 100 times everyday. Flex your PC muscles while watching TV, talking on the phone, at stop signs or red lights or whenever you want.

Tip: DON'T tighten up your abs or butt muscles too much while performing pc exercises. It's okay to flex these neighboring muscles somewhat but flexing them too much will take away from your PC  workout.

2. Intermediate PC Workout

  1. Flex your PC muscles 10 times in a row at a moderate pace, rest 10 seconds, repeat 9 more times and then,
  2. Flex and hold your PC muscles for 5 seconds, rest 5 seconds and repeat 9 more times.
  3. Do this workout 1-to-3x per day at least 4 days per week.

3. Advanced PC Workout

  1. Flex your PC muscles as many times as you can in 2 minutes, rest 30-to-60 seconds and then,
  2. Flex and hold your PC muscles for 2 minutes (120 seconds). You probably won't be able to hold it for 2 minutes but try to flex and hold your PC muscle for as long as you can.
  3. Rest 1 minute and repeat 1 & 2 FOUR more times.
  4. Do this workout 1-to-3x per day at least 4 days per week.

Are Your PC Muscles Getting Stronger?

pc kegel exercises

Can you make your erect or semi-erect penis move around a lot by flexing your PC muscles? The more you can make your penis jump around = the stronger your PC muscle is.

Some guys PC muscles are so strong they can place a towel over their erected penis and still move their erected penis up and down with a towel still on it!

Start lasting longer within 2-to-3 weeks

Convince your female partner to do PC exercises because it helps Women have stronger orgasms. She'll also orgasm quicker if she flexes her PC muscles during sex.

13 Tips to Last Longer & Stay Harder in Bed

maintain erection

1. Lose Belly Fat

See how to lose belly fat so you can thrust your penis deeper into your partner during sex. When you lose belly fat… Your penis will look bigger for every 10 pounds you lose.

2. Have More Erections

3. Increase Testosterone

The increase in testosterone will provide you with more confidence and less anxiety, which will allow you to maintain better mental ejaculation control → Increase Your Testosterone by 250%

4. Get a Stronger Upper Body & Stronger Abs

Get a stronger upper body and stronger abs so you can improve your thrusting and so your support muscles don't tire during sex.

Sex tip: While the stronger upper body and abs will better support yourself without physically tiring… Keep your mid-section and crotch / pelvic area loose during sex in order to keep from tensing up and ejaculating sooner.

5. Avoid Alcohol, Stop Smoking

While a drink or two may actually help take the edge off and numb you so you can last a bit longer than usual… Excessive alcohol famously reduces your sexual sensitivity and makes it difficult to maintain a long lasting erection.

Cigarettes encourages poor circulation and without good circulation you are likely to be unable to maintain (or even attain) an erection when you want to have sex.

6. Take it Easy

Do not use up all of your energy within your first few minutes during sex because once you're exhausted,

You're likely to lose your erection and be unable to continue having sex. Pace yourself, and don't forget how satisfying it can be to make love slowly and deeply.

Rushing + anxiety + overexcitement = lack of ejaculation control and no physical arousal.

7. MMO

Use an ancient Taoist sexual technique called the Male Multiple Orgasm (or MMO) to perform a strong and well-timed PC squeeze to block ejaculation during orgasm.

When you block ejaculation during orgasm, you can stay hard after orgasm for many more orgasms and continue on penetrating as long as you'd like with a rock hard erection. How to perform the male multiple orgasm technique

8. Sexual Positions to Improve Blood Flow

sex position to last longer bed

If you are the partner on top, it is easier for blood to flow to your penis. This provides you with stronger erections that last for a longer length of time.

For the same reason, sexual positions that involve your partner being on top of you can drain blood away from your penis and make it harder to maintain an erection.

If you are having problems with sexual stamina, focus on missionary or rear entry positions for a while and notice the difference this can make.

9. Calm Down

Sexual stamina can be easily influenced by nervousness or anxiety. Men often feel stage fright associated with new partners or their own body image issues.

Learn how to relax before sex or talk about your nerves with your partner. She probably has nerves of her own, and she might be able to relieve some of yours when you share them.

This will be like lifting a burden off of your shoulders, allowing you to enjoy sex without pressure and will lead to better and longer lasting sex!

10. Don't Masturbate Too Soon Before Sex

Masturbation uses up some of the energy and blood flow you need to have a good erection and enjoyable sex, so avoid it if you know you're about have sex soon.

Some men become so used to masturbation that their body doesn't respond well to sexual stimulation from their partner (thereby making it more difficult to maintain an erection) and if this is impacting your sexual stamina,

Try masturbating in new and varied ways to 'teach' your body how to respond to different levels and kinds of stimulation.

Sex tip: while masturbating the same day before sex is a bad idea, masturbating the night before IS good. Don't go into battle with a fully loaded weapon, ready to go off - LOL!

11. Try a Penis Ring

A penis ring is a small rubber ring worn at the base of the penis during sex. It traps the increased volume of blood in your genital area, so you can maintain a firmer erection for a longer time.

12. Examine Your Medications

Certain drug treatments like anti-depressants and anti-anxiety drugs can limit your sexual stamina.

If you think your medication might be interfering with your sex life… Talk to your doctor about whether you might be able to try a new drug (but never stop taking your current drug without your doctor's approval).

13. Exercise

Do fat loss intervals or HIT because they increase blood flow to the penis naturally without Viagra and they'll also give you more endurance to last longer in bed during sex.

Men who exercised reported having 30% more sex and 26% more orgasms. They had more sexual satisfaction than men who didn't exercise.Dr. James White, author of The Best Sex of Your Life

More Tips to Last Longer in Bed

More Manly Tips

Adrian Bryant created

Adrian Bryant
1-40 of 41 Comments

So if me and my wife goes to have sex and my penis gets really hrd right away without and fore play but then i ejaculate within 3 minutes during sex what can i do to prevent that from happening

November 16, 2018


Consider also taking natural male stamina booster supplement.

September 09, 2018



September 02, 2018


When you have no time, there is a good method for long last sex. Have you ever heard about special tabs for premature ejaculation? I often buy it at CialisBit online pharmacy.

August 28, 2018

Rosemarie Bailey

I’m interested in more information

August 02, 2018


Just used Priligy (Dapoxetine). My girl is upset because I made her cum twice but I didn’t cum at all.. oh well, I feel awesome (something only men will understand). I took half dapoxetine (30mg) and half a cialis (20mg I think). The perfect remedy. My goal is not to cum..( it makes you feel like shit afterwards, lookup semen retention…) anyways, I don’t really have too much of a problem with PE but being able to fuck without constantly holding back turns you into a whole other person. I stayed rock hard but always needed more sensation to cum.. at her expense. Idk what I can give credit to, but this little mix does great. Your girl will thank you, or hurt.. either way.. you win :)
You may or may not know how to get these meds. You can ask your doc for samples. I just search in Google for the keyword "DAP247TAP" to get them. Hope this helps!

April 03, 2018


Very Helpful... Great knowledge to keep sexual life last longer. We should all maintain your body fit and healthy to get enjoy sex life with your partner.

I have also read a recipes book Sexy Recipes for Couples, by Linda De Villers, that have great healthy dishes to keep me healthy.

September 19, 2017


my pannies is very weak and very glossy anyone help me please

June 20, 2017


Your problem solution is here you can use herbal of henygra
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Herbal of Henygra

October 01, 2018

Smallin D. Pants

Sadly I have an inverted penis (buried penis syndrome) otherwise known as a hidden or concealed penis. Is there still a way that I can perform these exercises? My unfortunate size has made men's locker room settings very uncomfortable for me and have even been accused of needing to use the womens room instead... desperate assistance needed... any other material would be greatly appreciated as well.

May 03, 2017


I had Ed issue for long time I consulted many doctors but the solution is not permanent, few months before I read one of Good E-Book from online, it helps me to overcome from ED naturally, anyone looking for natural solution read the full guide from here ( healthandrich DOT com )
One of the best guides in online I highly recommended. All the best

April 23, 2017


Thank you for this info

September 15, 2016


Study show that premature ejaculation cure is connected to panic and anxiety. There is therefore a have to lower down your anxiety levels to prevent early-ejaculation. You will find other ways for you to do that and avoid early climaxing.

January 17, 2016


if any one have more experience, please contact me through this email address, i will be very thankful to you.

June 10, 2015


i want to large my pennis size wihout any side effect atleast 9.5 inches pls help me out. and i am not understand properly pc muscle workout can you send me the images of pc muscle workout

December 31, 2014


I don't know how to flex it exactly,do yu have the images please,i think am nt getting it,am for nigeria.thanks

June 02, 2014


my penis too shot too small please help me what can i do it

February 17, 2014


I tried these exercises before seemed like it made my penis get smaller. Isn't that what you're basically doing by squeezing that muscle? Also when I'm erect I have no trouble moving my penis up and down with a towel on it, but I still have problems with PE. Will doing the exercises help if I have PE but can already move the towel?
It feels like something inside my penis is weak as even delay creams don't work. Only thing that has worked well so far was after bringing the problem to a doctor he gave me antidepressants.

March 04, 2014


hello john,
My name is Taranpreet Singh. I am 20 years old. I lived in punjab.(Indian). My penis are very short. I am very so sad. You can give me any one,two reason.
Give me any video to penis is bigger. PLEASE JOHN.

December 16, 2014


There are lots of good tips and products out there on the subject of increasing penis size but they only work to a certain extent. penis size is genetic, therefore you are stuck with the penis that you have. losing weight will make a difference in the percieved size, and taking supplements such as l-arginine can improve blood flow which will result in a fuller erection. I'm sorry to be the bearer of bad news but you must understand that you are as God made you and that's okay. Penis size is not as important as some people think and although some girls find place great emphasis on it is not usually very important. Because it is such a source for male insecurity there are many websites books and products dedicated to increasing penis size but they only work a little bit, however these products sell in large volume because male consumers seek them out because they feel insecure or ashamed.

September 17, 2015


how to do kegel exercise?

February 12, 2014


How do I get in touch with you, I do have premature ejaculation, and I think I really need to understand the exercises you teach coz I wish I could start it as soon as possible. A DVD can be of help and getting in touch directly with you will be my joy

November 13, 2013


I have many girls but I've not bin able to satisfy any of them...pls I need help.

September 25, 2013


i have a problem serious of the premature ejaculation! i could not stand for 5min. could you help me?

January 22, 2013


how long do i have to do the first PC exercise to make sure im 100% not gonna have premature ejaculation??

January 03, 2013


I've been doing this for about 2 months and haven't ejaculated prematurely for about a month.

January 23, 2013


please send me imges

September 10, 2012


How can i increase hardness (100%) of penis while have sex?

August 13, 2012

I wish I could last less time

When I was a virgin, not on here to brag I see it as a curse but I went for 3 hours with no ejaculation. Than it continued, even going without protection doesn't ever get me more than in 45 minutes. I had an awful accident and was in a comatose state for 3 months and directly after managed a ten minute go, it was fantastic. My partner wouldn't mind she complains bout the length cuz she gets too sore. I satisfy her 10 to 12 times and I gotta say this will suck when I'm old. So avoiding relieving myself helps obviously but 3 times a week doesn't seem too much.

July 31, 2012


i have a problem serious of the premature ejaculation! i could not stand for 5min. could you help me?

July 09, 2012


hey man i last 1 minute or less to ejaculate

April 27, 2013


Do I do all 3 workouts everyday?

July 05, 2012

Adrian bryant

no, you just pick 1 workout to do

July 05, 2012

johns anebi

sir, iam interested on your resources for men to have better sex & last longer in bed but i may have the difficulty in getting access to your DVD or other materials . i am a Nigerian and i live in Nigeria. please help me how i can get in touch with you.

July 07, 2012


How do I actually flex my PC muscles properly? I'm not sure I'm doing them properly. Do I just tighten them? Or press my butt cheeks together?


July 03, 2012


It's not as much pressing your butt cheeks together as it is focusing on the taint area. You want to squeeze as if you were trying to hold in diarrhea but focus more on the muscles above there. Once you find it you'll know. I like to work some kegels in while I'm at it. If you are un familiar that's a little more simple. You basically want to try and pull your balls in as close to you can to your body and hold them there. I hope I helped.

July 04, 2012

asraful ali

how to do kegel exercise?

June 18, 2012


is phenobarbitone and tegretal harmful to sex drive?

June 06, 2012

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